{"id":48201,"date":"2024-07-01T05:04:21","date_gmt":"2024-07-01T09:04:21","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=48201"},"modified":"2024-07-01T05:04:21","modified_gmt":"2024-07-01T09:04:21","slug":"monday-07-01-2024","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2024\/07\/01\/monday-07-01-2024\/","title":{"rendered":"Monday 07.01.2024"},"content":{"rendered":"
\"\"<\/a>
Johnny G. repping for CFNH at his Level 1 CrossFit Seminar in good ol’ Southie, YESSSSSS!!!!!<\/em><\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.)
\nII. Set-up, Training Flow & Movement Review<\/p>\n

Impact\/Focus: \u2018Fran\u2019 Primer<\/span><\/strong>
\nEvery 2:30 x 5 Rounds<\/p>\n

A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight)
\nB. 3-5 reps x Pull-Ups, Scaled Pull-ups or Ring Rows<\/p>\n

Post training notes to comments.<\/p>\n

\u201cFran\u201d<\/span><\/strong>
\nFor time
\n21-15-9 of<\/p>\n

Thrusters (95\/65lbs)
\nPull-ups<\/p>\n

Notes: This is a Benchmark Workout, log & Compare scores to 01.15.2024<\/a>.<\/p>\n

Post scores to comments.<\/p>\n

Skill Development (Optional)<\/span><\/strong>
\nComplete the following for Quality before prioritizing volume\/intensity;<\/p>\n

3:00 x Max Reps Double-unders
\n*select from one of the ladder rep schemes covered during the white board brief.
\nRest :30 to 1:00<\/p>\n

6 Rounds of Tabata x Abmat Sit-ups
\n*Anchored or Butterfly, Rx+ may perform GHD Sit-ups
\nRest :30 to 1:00<\/p>\n

6 Rounds of Tabata x GHD Back Extensions or Good Mornings\/HUT’s
\nRest :30 to 1:00<\/p>\n

6 Rounds of Tabata x Ring Dips, Matador Dips, or Push-ups<\/p>\n

Notes: Tabata Intervals are :20 x Work with :10 Rest.<\/p>\n

Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm-up Drills I. Coach\u2019s Choice (Dynamics, Rounds & Reps, Games, etc.) II. Set-up, Training Flow & Movement Review Impact\/Focus: \u2018Fran\u2019 Primer Every 2:30 x 5 Rounds A. 3-5 reps x Thrusters (starting with an empty bar and finishing at or above intended metcon weight) B. 3-5 reps x Pull-Ups, Scaled Pull-ups or Ring Rows Post … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/48201"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=48201"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/48201\/revisions"}],"predecessor-version":[{"id":48204,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/48201\/revisions\/48204"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=48201"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=48201"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=48201"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=48201"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}